“REPS for RACHAEL”, was tremendous. Thank you, coach Matt, for organizing and designing the event which included a fun and challenging workout. Thank you to everyone who turned out for such an important cause. This was a perfect example of how a community can support someone in need. Please, everyone, continue to keep Rachael in your prayers.
WARM-UP:
3 Rounds of 300m Row followed by 1 Round of Cindy
Dynamic Stretch
STRENGTH:
Front Squat
10/30 8/40 6/50 4/60
Back Squat
(4/60)4
WOD: STEP IT UP
12 min. AMRAP
1 Mocho Man 95/65
10 Wt. Step-ups 40/30 to 20″
1 Rep of MACHO MAN is:
3 Power Cleans
3 Front Squats
3 Push Jerks
ICING:
Tabata – Handstand Hold<>Deadhang
KOT – Tib Raises